I just did a menu and this is what I came up with for me and two teenagers.

One-Week Menu (For 3 People)
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Day 1
• Breakfast: Oatmeal with bananas & honey, milk
• Lunch: Tuna salad on white bread with lettuce & tomato
• Dinner: Spaghetti with meat sauce (ground beef, spaghetti sauce, diced tomatoes) + green beans
• Dessert: Vanilla pudding
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Day 2
• Breakfast: Pancakes (pancake mix) with peanut butter & jam, milk
• Lunch: Chicken salad wraps (canned chicken, mayo, lettuce, tortilla)
• Dinner: Beef stew over instant potatoes
• Snack: Grapes and cheddar cheese
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Day 3
• Breakfast: Honey nut o’s cereal with milk
• Lunch: Mac & cheese with sliced ham cubes + broccoli
• Dinner: Chili with rice, topped with shredded cheese
• Dessert: Chocolate pudding
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Day 4
• Breakfast: Scrambled eggs with sautéed onions & bell peppers, toast with jam
• Lunch: Cottage cheese with peaches + crackers (or bread)
• Dinner: Pork sausage, potatoes, and carrots sautéed in oil and seasonings
• Snack: Orange slices
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Day 5
• Breakfast: Vanilla yogurt with sliced bananas and a sprinkle of cinnamon
• Lunch: Black bean and rice burritos (tortilla, salsa, cheese)
• Dinner: Stewing beef and vegetables (onion, carrot, potato) with ribbon pasta
• Dessert: Bake chocolate cake
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Day 6
• Breakfast: Oatmeal with cinnamon, raisins, and a spoonful of honey
• Lunch: Hot dogs with buns, mustard & catsup + cucumber slices
• Dinner: Creamy chicken pasta (chicken chunks + cream of mushroom + ribbon pasta)
• Snack: Applesauce and cheddar cubes
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Day 7
• Breakfast: Eggs and toast, vanilla yogurt
• Lunch: White beans and rice bowls with bell peppers and salsa
• Dinner: Pork and beans with ground beef over baked potatoes
• Dessert: Yellow cake with canned peaches
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Notes:
• Use canned milk as needed in cooking (e.g. pancakes, cake, creamy sauces).
• Reserve a few boiled eggs and veggie sticks (carrots, cucumbers) for snacks throughout the week.
• Salsa, sour cream, and cheese can be used to boost flavor in many dishes.
• Rotate fruits and puddings for variety in snacks/desserts.
Would you like this in a printable Google Doc or PDF with a checkbox layout?